SCALLOP AND SALMON CEVICHE

Really fresh seafood is critical for making ceviches because it’s just the citrus and salt that does the cooking – it needs to be fresh! Or you could opt for cold-smoked salmon as I have done here (although I would have preferred fresh salmon for sure).

Use plenty of citrus juice, either lemon, lime juice or orange juice, whatever you have or what flavour you’re feeling. I also like to give some heat from chili, crunch from shallot and cucumber and freshness from coriander and mint.

Use good quality flaky sea salt to season and adjust if using fresh/smoked salmon (use less for smoked). You can also use tamari soy and sesame oil instead of salt and olive oil for an Asian twist.

 

Ingredients

  • 4 fresh scallops
  • Equal amount of salmon
  • ¼ shallot
  • ½ red chili
  • 1 tbsp cucumber, peeled, de-seeded and diced
  • 1 lemon/lime, juice and zest
  • 2 tbsp chopped coriander and mint
  • 1 ½ tsp flaky sea salt
  • Drizzle of olive oil
  • 10 small lettuce cups to serve

 

Try to get a nice ½ cm dice on the salmon and scallops. (TIP – place the fish in the freezer for about 10 mins till its firm but not completely frozen, work quickly to prevent the fish from warming).

 

Method

  • Mix first the fish, citrus juice, shallot and salt. Combine well and leave covered in the fridge for a few minutes to get the juices going.
  • Add the chili, cucumber herbs and oil and mix well. Check the seasoning and add more citrus and salt, if needed, you want it to be punchy.
  • Drain the mixture slightly before serving, if too wet it will destroy the crispness of the lettuce! And don’t let the mixture stand for too long out of the fridge, it’s best consumed cool.
  • Garnish with more fresh herbs, edible flowers and cucumber dice to be extra fancy.

Share the performance-boosting benefits of this flavourful appetizer!

GOJI BERRY BLISS BALLS

If you enjoy treats but want to ensure you’re putting the right ingredients into your body, then this is a recipe for you! You may have heard the hype on ‘superfoods’ and if you have, that’s exactly what these are. Full of super ingredients to fuel our bodies with that they need.

RAW CACAO

This is a superfood because of it’s antioxidant value. Some now believe it to have the highest antioxidant value of all natural foods (although coffee is definitely up there!). Ensure it’s raw though and organic if possible. The reason raw cacao powder is considered a superfood in comparison to cocoa powder is because of the way the cacao seeds are processed. Both start with cacao beans and to make cacao powder, the beans are cold pressed and unroasted. This allows the beans to separate into powder and butter forms. As for cocoa powder, the cacao beans are roasted at high very temperatures and this changes the chemical nature of the beans, resulting in cocoa powder. When the beans are unroasted and cold pressed, antioxidants are not lost during the heating process – this is what makes raw cacao so beneficial.  The roasting of the beans to create cocoa powder unfortunately changes the molecular structure of the beans. This reduces the enzyme content therefore lowering its nutritional value. So if you’re ever trying to decide between the two ALWAYS choose raw cacao if you want to supercharge your body with antioxidants and polyphenols.  

GOJI BERRIES 

Another superfood because of their antioxidant and anti inflammatory powers. Some of their benefits, they provide high levels of nutrients and antioxidants, improve immune function and fight off cancer, promote healthy skin, boost energy levels and support better gastrointestinal health and bowel functions.

MACA POWDER 

It falls into the superfood category because of how densely packed it is with vitamins and minerals. These combine to improve our health by increasing endurance and strength, balances hormones, improves memory and mental clarity, enhances fertility for both men and women and make us more radiant and youthful, to name a few. 

These super foods combined with the blend of nuts and seeds make the balls extremely fibrous, and this is fantastic for assisting with our digestive process.

I enjoy these before or after exercise, or as a quick and easy snack any time throughout the day.

Enjoy!

Ingredients

  • 2-4 tbsp Raw organic cacao powder, depending on how chocolatey you like it 😛
  • ½ cup Walnuts
  • ½ cup Brazil nuts
  • ½ cup Pepitas
  •  ½ cup Sunflower seeds
  • 2 heaped tsp Linseed
  • 1 tbsp Maca powder
  • ¼ cup Goji berries
  • 2-3 cups of dates
  • A few drops of Filtered water, you really only need a drop!
  • Desiccated coconut to coat

 

Method

Using a food processor, place all the nuts and seeds in and blast till they’re ground. It doesn’t need to be extremely fine, just ground enough to blend well.

Add the dates, goji berries and cacao and continue to blast. These will start to moisten the mixture, if it becomes too gluggy add a little more cacao to help with the blending process.

Place a few drops of water in, then blend again. The mixture will really come together now. If it is still too dry, continue to add water very slowly. Be careful not to add too much as it can become sloppy.

Once you have attained the desired consistency (the mixture holds together firmly, is slightly sticky and not too wet or dry) pick up a small handful and roll into balls.

Lastly, roll in coconut and place in a container of your choice.

These can be frozen up to 3 months, if they survive being eaten for that long! 

 

COFFEE POWERHOUSE

A POTENT MORNING COFFEE

 

Since drinking ‘Bulletproof’ style coffees for almost 2 years now I just can’t do without it in the morning. Inspired by the yak’s butter tea Buddhist monks drink before meditation in Tibet, Dave Asprey has created a similar drink replacing tea with coffee, yak for cow’s butter and the addition of his own MCT oil – Brain Octane Oil. The result is a creamy, tasty coffee that is extremely potent in terms of nutrition and energy. Vital fats from the butter, ketones from the MCT, polyphenols and anti-oxidants from coffee give my brain the feeling it is lapping up exactly what it needs to perform – from the very first sip.

One of these coffees and some kind of vegetable juice has now become my standard breakfast. It keeps me full for hours and gives me the energy and focus needed to start the day with full force. Now, if I don’t have one in the morning, I feel noticeably more weak, hungry and less focussed compared to when I do.

I try to get a coconut oil that has been distilled to produce an oil with mainly 8-carbon chain fat molecules, some 10-carbon molecules.

You can use coconut oil itself but the effects are far greater using only the medium chain triglycerides.

 

Here’s my preferred recipe

  • 20g good quality coffee beans, freshly ground and brewed to your liking
  • 1 tbsp organic butter
  • 2 tsp 8-10 chain triglyceride oil
  • 1 tsp collagen powder

– Blitz all ingredients for about 10 seconds until foamy. Top up with hot water to serve.

Blitzing everything is very important as the polyphenols from the coffee combine with fat from the butter which then allows them to enter our cells. This wouldn’t happen by drinking coffee with regular cow’s milk –  the polyphenols wouldn’t be absorbed.

Whereas I used to drink about 4 to 5 milky coffees a day, I now have 1 or 2 Bulletproof-style coffees and 1 or 2 black coffees a day and try not to have caffeine after 2pm as it messes with sleep (unless I’m planning an all-nighter!).

By adding collagen it provides a good hit of protein that’s also very important to get first thing in the morning, giving your body what it needs to regenerate.

Just by drinking coffee this way you will start to shed body fat and gain muscle mass without exercising any more. Just be sure to get a load of essential vitamins and minerals from lots of fresh vegetables throughout the day!

COFFEE THAT MAKES YOU FEEL SOLID

BANANA AND ALMOND PANCAKES

The perfect Sunday morning breakfast treat!

These are extremely easy to make and take very little time to prepare. What is even better, the only flour included is almond meal therefore it is gluten-free, low in carbohydrates, high in fiber and a high source of protein. Mixed with the eggs, these pancakes are a protein power punch and get you ready to kick start the day.

Blueberries are a good source of vitamin K. They also contain vitamin C, fibre, manganese and other antioxidants (notably anthocyanins). Valued for its high levels of antioxidants, some nutritionists believe that if you make only one change to your diet, it should be to add blueberries. (1)

If blueberries aren’t your thing, substitute for any fruit or berries you desire. As with the yoghurt, I loveeee greek yoghurt, however, any topping of your choice no doubt will be delicious.

Ingredients:

  • 1-2 mashed bananas
  • 2 eggs
  • Cinnamon to sprinkle
  • 2-4 tbsp ground almonds
  • Handful of blueberries
  • Dollop of yogurt for final touches

 

Method:

In a small bowl, place the bananas and with a fork, mash until they form a gooey consistency.

Crack two eggs into the banana mixture and beat together till combined. I llke to add a sprinkle of cinnamon here as banana pairs so well with it.

Mix in the almond meal, you are striving to achieve a thick, pourable consistency. Runny enough to drop into the pan, yet thick enough it sticks and combines well. If it is too thick, add a tiny bit of water. If too runny, add more almond meal.

Pour into a hot pan, cook until bubbles form and it’s golden on the bottom. Flip and repeat on the other side.

Garnish with your favourite toppings and enjoy!

 

ONE SIMPLE WAY TO BE MORE LOVING!

When your intent is in accordance with the universe, things start happening.

When we open our hearts to the possibility of love, things begin conspiring to make it more abundant in our lives.

If you’re familiar with the law of attraction, you’ll understand our ability to attract positive things into our life. The law states that everything in the universe is made up of different energies, and these energies vibrate at different frequencies. The frequencies operate on high or low levels depending on whether we have positive or negative influences taking part in our lives. What makes these universal energies interesting, is their ability to attract similar ones based on the dominate nature of our thoughts, beliefs and actions, and this occurs both consciously and unconsciously.

If you haven’t been exposed to this line of thinking, the key part to understand is our whole demeanour runs on different levels. When we are feeling great and achieving things, doing well and feeling success, in any areas of life (relationships, love, career, health, friendships etc.), we are running on higher frequencies, thus higher levels. More positive energies are vibrating throughout our body therefore we feel more success in varied areas of our life.

On the other hand, when we have unfortunate circumstances taking place, are not in a positive state of mind, feel as though we can’t move forward because of the constant setbacks that keep taking place, we are running on lower frequencies, thus lower levels. This means more negative circumstances turn up due to our dominant demeanour holding us back.

What I want you to do is try connect with the law of attraction for a moment. I know from experience, when I am running on lower frequencies life just seems more dull. Things that generally seem easy enough become more difficult. Activities that often are enjoyable, seem less pleasurable. Money may not flow as freely, work may be more of a struggle, even health can plummet due to this negative resonance corrupting all aspects of life. The negativity, somehow flows into more avenues and while it’s not wanted, it still makes itself present. It’s times like this when the saying ‘bad luck comes in threes’ shows it’s truth. And what really is being shown is the universes law of attraction and how our dominant vibrations attract similar energies. If negative vibrations are making themselves more present, than more negative experiences arise due to this pull in energy. Conversely, when I am vibrating on a higher frequency, more abundance, pleasure, success and fulfilment seems to enter my life. I’ll wake each morning jumping from bed eagerly awaiting to start my day. I have the drive to continue to make my aspirations come true. It seems almost effortless to be excited and happy because the vibrations in my body are aligning to make peace and joy flow more freely. It wasn’t until I really tapped into this line of thinking that I truly began to understand how much of an affect my attitude and thus energy has on my whole existence.

Now if you’re anything like I, you’ll want the positive energies radiating as much as possible. And why not, it’s these positive forces that give us purpose, meaning, fulfilment and the sense of achievement. Unfortunately, what I have found, is this abundance doesn’t just come naturally. It does take effort and it must be something you’re continually willing to work on. That is why I love this activity! I have personally seen and experienced how powerful it is in raising vibrations – particularly our love vibration so if you are on board, you must give this a try!

The activity:

Choose a loved one who you want to focus on. It could be yourself, a partner, family member or close friend. Self love should come before anything else, therefore if yours is lacking I strongly advise you to start here. Once our self-love is truly blossoming, other love relationships will enter our lives more seamlessly. For this activity, initially I focused on Tom, however, when I revisited it I focused on myself and it is incredible how thankful and proud it made me feel.

You don’t need anything fancy, a piece of paper and pen, your computer, anything that allows you to sit, document and write your thoughts.

Once the person is chosen (and I highly recommend it being yourself first), write their name on the top of the page and then begin to write all the things you love about them. Focus on anything and everything. Write what you love about their appearance, personality, things they do, things they say, document as much as can come to mind.

What you will find, as I did, I couldn’t feel anything but love when I did this activity. I already adore Tom, but when I did this activity it allowed me to really reflect on what it is that makes him so special to me. There is so much literature advocating the idea that happy and loving relationships have the ability to massively boost our vibrations, and by doing this type of activity, I’m reminding myself why I am so in love with this person. It 100% did raise my vibration and also highlighted how thankful I am.

If you love your partner and want to refresh why, need to love yourself more or want to work on a family or friendship love, give this a go. I can’t see how you could feel anything but admiration, love and respect when you think about a person in this way.

Bye for now,

With love,

Nellie xo

FIRST STEPS TO REPLACING UNWANTED HABITS

Why is it so difficult to change our habits?

What is it in the brain that stops us from forming new, more beneficial habits?

And, is it actually possible to solidify more productive and positive routines? Yes, most definitely yes!

 

Today I’m delving into the topic of our actions. And when we really break it down, all of our actions (habits) form in our brain because of the programming its been subject to.

When we have put the packet of lollies away, but then keep going back to grab ‘just one more’, the reason we continually do this is because it’s routine. You like the lollies, you know they’re there, they’re easily accessible, it requires little effort to go back and get a few more and you do it regularly, so you know it is something you can get. While this habit can be fulfilling in the moment, later we usually are flooded with dread and regret because we’ve gone over the top. This is how many habits grow to have a negative effects on our mindset.

In these situations, it is the brain who is in control of it all. It is hard wired to function as efficiently as possible. We don’t even think twice about how to brush our teeth, or how to walk up the stairs because the habit happens almost instantaneously. Our brain’s main goal is to get things done with the least amount of effort and it ultimately wants to use the smallest amount of energy to perform any tasks required. The neural pathways in this way are aiming to be automatic, they have memorised repetitive patterns and keep reverting to doing the same thing. This is the very reason why habits are so hard to break.

A name it is commonly referred to is cognitive laziness. Our new, fruitful habits fail because we don’t want to land in the land of uncomfortable. Our brain wants to keep doing things that are efficient. And Why? Because when things are NOT efficient they are harder! Cognitive laziness, therefore, is when our brain reverts to doing the same thing over and over again and doesn’t worry about learning new things.

Unfortunately, this cognitive laziness can be deeply rooted into our subconscious, and for us to change the dreaded habits and solidify new routines, there’s no easy way to say it – you’ll have to work extremely hard!

The best answer I’ve found, we literally have to train our brains to do a new thing. And this does take effort. And it’s not always easy. And we will want to give up or quit. BUT if our need to overcome the negative habit is greater than the habit itself. We can do it, and we’ll be extremely thankful for it when we master getting rid of the unwanted actions and replace them with fulfilling habits.

Some of the strategies I’ve found to help:

  • Focus on the little things first.

If you want to wake earlier each morning, nail this habit then move onto something more challenging. The more success you have with little habits, the more willing you’ll be to actually try change those more challenging or deeply rooted habits.

  • Actually look at your brain and acknowledge your thoughts.

If your brain is telling you to do the thing you want to stop, be kind to yourself, approach with non-judgement and politely tell it no, that was the old me! You want to understand your thoughts, but you also need to remember thoughts are just thoughts. It’s not truth till you take action, so YOU decide what actions you want to take.

  • Understand effort is required and actively take part in changing.

You must be conscious. YOU must take control. Every time you catch yourself doing the undesired habit, be aware and replace the thought with more beneficial actions. If you want to cut down on drinking alcohol through the week, don’t buy it at the supermarket. If you have it in the house, hide it in a place where you won’t be tempted!

  • When the brain does resist, you need energy to overcome that resistance

Focus on your goal and plan to have success. The best way for this is to think in advance. You must plan how you’re going to change the habit. If your habit is to start exercising in the evening, have your exercise wear ready to go, don’t wait till you get home, are exhausted from work and want to just lay down because your lazy brain will go along with your thoughts and enjoy doing nothing.

In my opinion the biggest piece of advice is keeping to repeated patterns. REPEAT REPEAT REPEAT till it’s solid!

Give these a go if you’re trying to overcome something that is persistent in your routine. Remember there is no quick fix so you must put in the time and effort to see the results.

Goodluck!

With love,

Nellie

 

TOO MUCH OF THE WHITE STUFF??

I’M NOT TALKING ABOUT COCAINE; BUT CANDY.

Both carry serious risks to your physical and mental health but sugar isn’t illegal and is commonly found in so many processed and refined foods, which are available and marketed to everyone. When combating candida I completely cut sugar from my diet and then slowly introduced certain sources. Now I am aware of where sugar is found and how the body reacts to it and I can control my intake, limiting it to certain fruits (mainly berries) and some starchy veg (sweet potatoes). Sugar is found in obvious sources such as soft drinks and candy bars but it’s also found in high quantities in products marketed as ‘healthy’ such as cereal bars, smoothies and fruit.

Essentially, the body recognises any carbohydrate as sugar

Wherever you are on your road to optimal performance it’s always advantageous to know the effects of certain foods on your body and mind. Sugar is well known to promote an array of adverse health effects and some doctors are now referring to Alzheimer’s disease as Type-III diabetes!

Here are a few interesting points:

1. SUGAR HAS NO NUTRITIONAL VALUE, JUST ‘EMPTY’ CALORIES

Sugar provides us with energy (calories) but doesn’t give any nutrition (vitamins, minerals etc) – consuming it doesn’t give us any benefits. We aren’t satiated after consuming sugar which can leave us feeling hungry and looking to consume more calories.

2. EXCESS ENERGY FROM SUGAR IS STORED AS FAT

Sugar that hasn’t been used by the body to perform work will be stored in the liver as fat. This is then processed into harmful VLDL cholesterol that can cause clogging of the arteries and increases the risk of heart attack and non-alcoholic fatty liver disease (NAFLD). Also, high amounts of fructose can cause increases in LDL cholesterol, insulin and blood sugar levels – all chief risk factors of heart disease. (1)

3. SUGAR MESSES WITH OUR INSULIN RESPONSE

Insulin is an important hormone that allows blood sugar to enter our cells and informs our cells whether to burn fat or glucose to maintain optimum blood sugar levels. When consuming a diet high in added sugar, insulin does not perform as it should and the cells can become resistant to it. This can lead to the pancreas making more insulin but with no effect on blood sugar and can result in increased likelihood of type II diabetes. (2)

4. SUGAR IS ADDICTIVE

Sugar and other junk foods cause a much greater release of dopamine in the brain than natural foods. Dopamine is the hormone related to ‘desire’ in the brain and this response can be very addictive. Sugar is comparable to drugs such as cocaine in its addictive power! (3)

5. SUGAR FEEDS BAD BACTERIA

Bacteria love simple sugars that are easily available and digestible to them. Cravings are often signals sent by these bacteria telling you to eat harmful foods as to ensure their own survival. If left unchecked, yeasts and bad bacteria can run rampant and lead to range of digestive issues such as leaky gut.

 

Limiting sugar and being more aware of the sources it is found in is key on the path to a more resilient body and mind. Replacing carbs with healthy fats as the body’s primary source of energy has aided me massively. The most dramatic performance benefit I have noticed is my mind’s capacity to remain calm but work fast in whatever challenge I’m facing.

IT’S TIME TO KICK THE WHITE AND GO GREEN!

GRILLED MACKEREL WITH CABBAGE, PEAS AND BACON

Mackerel is a small oily fish that contains omega-3 and omega-6 fatty acids, vitamins A, B6, B12, C, D, E and K. It is also rich in calcium, iron, magnesium, phosphorous, potassium, sodium and selenium (1). It can also be high in heavy-metals, particularly mercury, which is more likely found in the bigger species. Try and opt for the smaller species and eat it on the day it is caught (if possible) as the flesh can spoil quickly.

I like pairing this fish with the freshness of the peas and mint and the smokiness of the bacon. The buttery cabbage provides the bed for this dish that is high in healthy fats, vitamins and minerals.

Sourcing your fish well is key to working with seafood.

Look for bright, shiny eyes and red gills. The more it smells of the sea and the more vibrant it looks the better. Don’t buy anything that looks faded and dull or smells old!

 

Ingredients

2 fresh mackerel fillets
2-4 smoked bacon rashers, cut into lardons
1 shallot, thinly sliced lengthways
½ savoy cabbage, sliced
200g peas
Splash of filtered water/veg stock
1 tbsp butter
1 tbsp olive oil
Handful fresh parsley and mint, chopped
Lemon cheek to serve

Method

Place a pan on a medium heat and sweat the shallot in some butter for a couple minutes until translucent, add the bacon cook till it’s brown. If it is sticking to the bottom of the pan add a little water, stock or white wine to deglaze.
Add the cabbage, season and cook until soft.
Add the peas, a splash of water or veg stock and cook until the peas are tender.

Meanwhile brush the mackerel with some olive and season with salt and pepper, place under a medium grill and cook until the flesh is just cooked through, about 8 minutes, it should be firm and have lost its opaqueness, remove from the heat as soon as that happens and let it rest.

Finish the cabbage and bacon mix with the remaining butter, the herbs and a squeeze of lemon juice, adjust the seasoning if necessary.

Serve on warm plates with extra lemon and a drizzle of olive oil.

DEVILED EGG MAYO

This is a tasty, healthy snack you can whip up very quickly and will satiate your hunger. Again, free-range eggs from a good source are fundamental. Hens that are free to roam and have a diet of grass and bugs produce eggs that are richer in vitamin A, vitamin E and omega-3 fatty acids than those that are fed a typical grain diet (1). Another problem with eggs from hens raised on grains is that who knows what condition the grains are in that the birds are eating – they are most likely of a poor quality and potentially mouldy. They don’t provide the birds with the nutrition they need to make their eggs and whatever nasties were in the grains are then passed on to us.

 

Be sure to gently cook the eggs to keep the delicate fats intact! Season generously with curry powder and flaky sea salt and serve with crisp, fresh lettuce.

 

Ingredients

  • 3 good quality, fresh, free-range eggs
  • 4 or 5 lettuce leaves, capable of holding the egg mix
  • 2 tsp curry powder
  • Good pinch of flaky sea salt
  • 1-2 tbsp mayonnaise (preferably made with a light olive oil)
  • 2 sprigs of coriander
  • Squeeze of fresh lime

 

Method

Bring a pan of water to the boil, lower the heat right down and gently put the eggs in. Raise the heat a little and gently simmer for 8-10 mins.

Remove the eggs, run under cold water and peel.

In a bowl mix the eggs with the salt, curry powder and mayo and check the seasoning.

Arrange the lettuce cups on a plate and fill with the egg mix.

Serve with fresh lime, coriander and any other salad you’re feeling!

GOAL SETTING FROM A PLACE OF ABUNDANCE

Why do we bother trying to achieve our dreams? Goals? Pleasures? It’s a funny question to ponder. What is it that drives us in search of this constant fulfilment? I personally love goal setting, creating good habits, having regular routines, meeting deadlines and reaching my goals, but the other day I asked myself ‘why?’ And it really got me thinking.

When I thought it out and attempted to justify why I want to always be making progress – my answer was because it’s my life purpose. Internally and externally I want to be the best version of myself. If I set goals, I will always be working to improve and make better my current situation and that for myself was the answer. Goal setting is an outlet for manifesting the abundance to come and I want to make right now, and the future, as bright as possible. 

I recently listened to a podcast by Brooke Castillo, the Master Certified Instructor. Author and Curriculum Creator for The Life Coach School, and her words really resonated with me. She was talking about goals and how they should be put in place to make our existence and time more meaningful on this planet. I think what she said is bang on!

She then went on to say that goal setting is a spiritual practice, and for goals to be truly effective, they must come from, and be set in a place of happiness. I also love this line of thinking! I hadn’t really thought of it in this way before but if we aren’t happy, how can we set good, achievable goals? Thinking about the concept in this way kinda blew my mind as it 100% resonates with me.

If you think of yourself in a time of struggle, your goal setting will usually be to solve a problem. Usually there is something lacking, you’re not happy and you want to fix something. This places an emphasis on goals to solve negative situations – fix things that are not going well. But if we change the perspective of goals and set them when in a state of happiness, we will be enhancing our content and flourishing life. So rather than setting goals from a place of failure and trying to dig our way out, we want to create and work on goals from a state of contentment and joy.

I love this idea: when we are coming from a place of abundance – our goals are positively influenced to enhance and make better our already great and current situation. This for me is the meaning and purpose of goals! We need to be happy with ourselves, happy in the now, happy in the moment and from that we can think positively about the future and create goals from a place of satisfaction.

So drawing back to the original question, does achieving our dreams matter? Yes, most definitely yes. I think everyone should be striving to achieve their dreams. If you love organising and planning then go at it with full force but remember the planning should come from a place of abundance, and when it does – great things will happen!

Let’s achieve those greatest dreams!

With love,
Nellie

DETOX YOUR WORLD

Eliminating the toxic build up in our bodies is key to living a life of energy. To do this we must reduce our exposure to toxins in the environment and optimise the processes used by the body to deal with and remove toxins in our cells.

DETOXING OUR ENVIRONMENT

This can difficult as we don’t have complete control over what we are exposed to: car fumes, smoke, chemical cleaning products, tap water and even the food we eat all contain harmful toxins that build up in our cells and cause oxidative stress (basically cell damage reduces the amount of energy we can produce). What we can control, however, is what we choose to buy and use on a daily basis – shampoo, deodorant, moisturisers, toothpaste, laundry detergent, food – these products often contain a lot of harmful chemicals (fluoride and aluminium are common in toothpaste, tap water and deodorant and are neurotoxic).

Glyphosate is a pesticide that is routinely sprayed on GMO crops, the plant uptakes this chemical and stores it within its cells and we consume it, washing your veg won’t get rid of it! The problem with glyphosate is that it kills beneficial bacteria, and when you consider that bacteria outnumbers human cells 10-1 in our body, this is bad news and can create conditions for bad bugs to run wild. It leaves us susceptible to the growth of nasty pathogens and fungi within the body, which in turn increases toxic build up, which leads to inflammation that eventually results in reduced energy, reduced brain function, and in many cases, an autoimmune disease of some sort.

I don’t believe it’s a case of if you are are toxic or not, it is a case of how toxic you are and how effectively your body can cope with the toxic burden of everyday life. How many toxins you expose yourself to and how efficient your system is at removing them is key. Fortunately, we can optimise both.

As your body begins to remove toxic build up you don’t want to give it any more toxins to deal with, so choose natural products that are gentle on the body. It is also well worthwhile to invest in a water filter. A reverse osmosis system that fits under the sink is the best.

Eating organic is another measure I strongly recommend – so much conventionally farmed food is full of fungicides, pesticides and hormones that wreak havoc on our body. Switch your personal care products to ones that only contain natural, beneficial ingredients (a lot of products contain chemicals known to cause damage, I wouldn’t want to be putting it on my face and spraying myself with neurotoxins). Start looking at what you are buying and what you are using, there are plenty of awesome products out there that look, taste and smell great and made using ingredients and methods that don’t harm the planet and your health.

 

DETOX YOUR BODY

For this, you will want to start slowly. It is best to ease into it and not to shock yourself with a big change that will leave you with cold turkey symptoms. Firstly, begin to eliminate all the harmful foods in your diet (I found this can be quite difficult to start with and takes strong will power, something can be trained and improved).

For me, I had to leave my job and friends, for as long as I lived in that environment I struggled to change my habits. I was tasting everything I was making (regardless of what it was composed of), overindulging in alcohol and being in the stressful environment of a busy kitchen. I made the decision to put my health first and invest the time into healing myself, I moved to Australia to live with Nellie and began detoxing and healing. Once I removed myself from my usual life and patterns of behaviour it was a lot easier to make the food and lifestyle choices I needed to.

After 3 days I felt awful – I suffered fluey symptoms and struggled to leave the bed. 3 more days my brain felt better but my body was weak. 10 days later I felt in the best condition I’ve ever been in. That is not to say I am completely healed, I am still continuing to detox and remove heavy metals from my tissues. I estimate the whole process to take about 2 years. (If you suffer any medical condition always seek the help of a trained practitioner when detoxing). This process is ongoing and I’m constantly learning new ways to adapt and live this lifestyle in an often demanding environment.

Integrating daily habits for diet, mindfulness and exercise will greatly help the detoxification process. It is always best to start slow and easy and build up as you are ready for it.

When we live consciously, not only do we gain more energy and feel more vibrant, we treat ourselves with the respect we deserve, which in turn leads to treating others and our environment with more compassion.

We live in a toxic world; but we have the power to change it. It starts with the choices we make everyday, what we put on our skin and on our plate, the companies we choose to support or neglect, how we interact with each other.

 

When we heal ourselves; we heal the planet 🙂

 

Go Green and keep performing,

 

Tom

PROBLEMS…? WHAT PROBLEMS

Think about this – problems aren’t problems until we make them a problem.

If you haven’t picked up on it yet, you’ll soon realise I’m pretty psyched and excited about positive psychology.

I love studying happiness and examining how we can become fulfilled and happy beings. Through this field of study I’m learning how to coach myself and apply certain strategies to my own life so I can continue to move forward and progress as a human. The biggest theme, which keeps popping up in my personal study, is the idea that we are in control of our minds and we choose how we want to feel.

So if we choose how we want to feel, then why do so many of us feel bad? I personally never want to feel bad, but it happens, sometimes often, and unfortunately it can be a massive struggle to get out of. It could be as small a thing as feeling bad when we wake in the morning, and the mood carries on longer than desired (me this morning), to things much more difficult such as loss of a job or having a heated fight with a loved one.

What I have come to realise, in any problematic scenario, the reason we feel bad is because of the way we are thinking about it. The cure, therefore, to stopping ourselves feeling bad, resides in ourselves. We have the power to change how we feel and the tricky part is the effort, time and practice it takes.

Imagine this scenario:

You are driving in your car and another driver is not paying attention, totally cuts you off and almost hits your car. In the moment, you swerve to get out of the way and almost crash into a telegraph pole. No harm is done; it was just a close call.

Now, you can respond in various ways. One person might absolutely lose their shit, turn into a rage and start screaming obscenities from their car. Another person may be a little shocked, think that was lucky and that’s it! They then get back to their day feeling joyful.

This is the exact same situation for two different people, yet their thinking, then response determines whether or not it turns into a problem.

Now, I’m not saying changing our thinking is an easy thing. In fact, it’s an incredibly difficult and hard thing to do. It requires a lot of internal focus. You have to pay attention to the voice inside and listen to what it’s saying. And a lot of the time it can be saying horrible things, but when we change the thoughts – happiness, magic and true abundance can shine through.

It really is achievable to minimise and even eliminate the negative emotions and reactions that come as a response to a thought. So if we really want to try minimise the drama and/or problems in our lives, we need to change our thinking!

My first step of guidance – start to listen. If you’re not feeling great, ask yourself ‘why?’ and truly listen to what you think. Listen to what your mind says, write it down if it helps and unpack what’s actually going on in your head to cause so much upset, worry, distress or annoyance.

It is easy to become a robot body and run from pure emotion, unfortunately, in those situations, we are not being present. We are not consciously taking action and without paying attention to ourselves, we cannot be mindful. When we run on autopilot emotions, the only person we truly hurt is ourselves because we are not being in tune and understanding what the real issue is. At the heart of mindfulness is paying attention. So always, if in doubt of your mood or why a problem is seeming much bigger than it needs to, pay attention to your thoughts.

Second big piece of advice – try remove yourself from the situation and imagine it happening to someone else. Does it still seem such a big deal? Does it still require so much stress, anxiety, annoyance, frustration? If someone was telling you about this problem, what advice could you give them, the magic here is if the advice you come up with is productive and positive – you can use it. Apply it straight away. If we change the way we think, we can change how we see a perceived ‘problem’ – it may not be a problem anymore!

Have a go at thought play, listen to your mind and see if next time you can minimize the intensity of a problem just by thinking about the situation differently.

Bye for now.

With love,

Nellie

xo

 

SPINACH AND AVOCADO GUAC.

This dip is inspired by Dave Asprey’s guacamole that incorporates spinach to provide an extra green hit to fuel your performance! Full of healthy fats and nutrients this is a great snack for when you need the energy. A perfect Bulletproof dish to bring to a party that will leave you satisfied when surrounded by chips, sandwiches and sausage rolls!

 

Ingredients
  • ½ Leek (light green part only)
  • 1 clove garlic (grated)
  • 1 tin of coconut cream
  • Large handful of spinach
  • 1 avocado, flesh only
  • Juice of 1 lime
  • Handful chopped coriander
  • ½ green chilli, chopped
  • Glug of olive oil
  • Pinch of salt

Method

Sweat garlic and leek in butter

Add coconut cream and simmer for a couple mins

Add spinach and wilt.

Transfer to a blender and add the avocado, lime juice, coriander, chilli, salt and olive oil – pulse for a chunkier consistency, or blitz till smooth for a purée.

 

Serve with fresh vegetable crudités such as carrot, celery, cucumber, radish and fennel  🙂

8 MORNING HABITS TO HACK PRODUCTIVITY

Hands up if you are a person who sets new, inspiring goals every day or week, but are also the person who usually doesn’t stick to or achieve them? If this resonates with you, I’m assuming you may feel hints of frustration, self-doubt, low motivation and little to no drive. I am able to pinpoint these emotions because a few months back I was in the situation where I continuously let myself down by not following through with my goal setting. It causes that sinking feeling of worthlessness and kills the positivity and productivity that should be radiating from you. Why is it that we sabotage ourselves with such unattainable goals then? From my own experience, it is never the case of not being able to reach the goals, rather it is the routines and habits (we get stuck in) that hold us back from achieving our full potential.

My downfall:

When I finally decided to quit my job, move overseas and create a new life for myself, I found I had developed into a less driven and focussed person. I am usually not so inactive in my approach to life and/or work but with the combination of too much spare time and no foreseeable job prospect, I became lazy and kept making excuses for why I didn’t need to do something. After a few weeks of this spiraling downfall – I’d had enough of the setbacks. This slump in motivation had come at a time when I had more freedom than ever, yet was using the bare minimum of my time to do something meaningful.

I then realised, the days where my inactivity was at its worst, were also the same days that I slept in late, didn’t have a nutritious breakfast and didn’t have a solid plan for the day. I would wake feeling unmotivated and that carried on throughout the day.

I really had to do some reflective thinking on myself, my life and the type of person I used to be, and the type of person I wanted to be. What I realised, is when I have been the most successful, had the most abundance, and been the most productive – I had habitual morning rituals which I followed every single day. This ‘uh huh’ moment gave me clarity on what I needed to be doing and that very next morning I got back on track striving for fulfilment, purpose and meaning in my days.

What I found to work:

1. Get up at the same time every morning.

Not only is this good for establishing your routine and body clock, it also allows you the time to complete your morning practices without being rushed. If you decide 7:00am is the right time for you to wake – set your alarm at 6:55am and once the second (and final) alarm goes at 7:00am, you have no excuse but to be jumping from bed. In my opinion, waking earlier rather than later is key – if you are incredibly productive with your morning, you can relax for the afternoon 🙂

 2. Meditate before anything else.

Meditation clears the pathway to happiness. Over time and with practice, meditation allows you to turn off the internal chatter of the mind and get more in touch with feelings and intuition. Meditation has a whole array of health benefits, in addition to increasing mental performance and productivity, it can reduce blood pressure, improve skin conditions and decrease chronic pain. If you don’t have a meditation practice I suggest starting with guided meditation. Read this post on ways you can access guided zen meditations.

3. Set your intention(s) for the day.

Be clear on what you want to achieve and how you will be successful. We are successful every single day, even a small thing such as being polite to everyone we interact with is a success! Be clear on what it is you want to achieve and make it happen. Once you say, write or think it, it’s come into existence so don’t go back on your word!

4. Drink a large glass of fresh lemon water (I love with addition of apple cider vinegar).

The lemon is alkalising, and the water assists in the digestive process. Warm is best as cold water can hinder the process. Similarly, the apple cider vinegar helps to support a healthy alkaline pH level and it is effective with stimulating digestive juices, which in result help the body break down food.

5. Have a green juice or smoothie.

Starting the day with this type of liquid allows you to get a decent dose of vitamins, minerals and plant chemicals (phytonutrients). A further KEY element of the green juice is to include a good dose of a healthy fat e.g. coconut oil or avocado. Coconut oil is a MCT (medium chain triglyceride) meaning it is a type of fatty acid that assists with nutrient absorption and digestion. More on MCTs can be found here.

6. Make yourself a bulletproof coffee.

If you don’t know about bulletproof, head to their website to find out more.

7. Exercise

Even just a teeny tiny bit! Get your body moving and your brain gets grooving. It really doesn’t need to be much to start seeing the benefits. Yoga specifically gives mental, emotional, physical and spiritual benefits – all which help in reducing stress-related health problems. Additionally, when we exercise and work our heart, we can reduce the likelihood of developing heart disease, stroke and/or diabetes.

8. Use positive affirmations- Ideally in the mirror.

You need to look at yourself and mean what you say to truly manifest the prosperity you deserve. Checkout some of our favourites here.

Give these a go and set yourself up for success. Plan for and manifest the abundance you deserve!

Bye for now,

Nellie xo

 

ROAST CAULIFLOWER AND CHORIZO

 

I absolutely love this dish. Spicy chorizo, red onion and olives take me right back to Spain and always brings the sunshine. It’s super easy to prepare and satisfying every time – try it with fresh avo on top for some extra healthy fat! Take care not to burn the vegetables by tossing the mix a couple times during the cooking process.

Ingredients
  • 200g chorizo, rough cut
  • 1 cauliflower, cut into florets
  • 1 red onion, rough cut
  • Half bulb of garlic, cloves bashed
  • 1 courgette, quartered lengthways and rough cut
  • Handful green beans, cut into thirds
  • 1 chilli, sliced
  • Handful olives
  • Handful spinach
  • Glug olive oil
  • ½ tsp cayenne pepper
  • Generous sprinkling of smoked paprika
  • Generous pinch of salt
  • Fresh lime to serve
  • Handful torn mint, basil and coriander leaves
 
Method

In a deep oven dish or a large mixing bowl combine all the ingredients apart from the lime and herbs. Toss or use your hands to mix and coat the vegetables with the spices and oil.
Bake in an ovenproof dish @170 for about 30-40 mins until the vegetables are tender but still have bite.
Serve in bowls with the fresh herbs and lime, enjoy!
It’s also great served with avocado and yoghurt on top to give it some delicious cooling texture 🙂

WHY YOU SHOULD TRY GUIDED MEDITATION

If you have already been introduced to the magnificent benefits of meditation, you’ll know how perfect it is for your mind, body and soul. If you have heard about it, but never really given it a go, I strongly encourage you to start – as soon as possible. If you’re ready to get on board, but don’t know how to begin or set up a practice, keep reading, I’ve got some handy tips for you.

Guided meditation is the easiest, and most suitable way to start if you’re new to the practice. The internet has made it so easy; YouTube is a fantastic tool with hundreds of channels to choose from. You simply browse, select and subscribe to your favourite creators, choose an appropriate time, then practice. That’s it!

Only recently, Tom and I started using guided meditations in the morning as our wake up alarm.  As our days are busy, I often found I wasn’t doing daily meditation unless I really pencilled it into my schedule. Now that I use this tool in the morning, everyday I am waking with meditation. It creates wonderful energy and sets us both up for a perfect day.

Since starting this practice I’ve felt more success, appreciation and contentment with my days and it flows right through to the evenings. Even more, I feel like I am making more time later in the day to practice further because it’s naturally cleared the way to a higher resonating emotional state. Overall, it brings more joy, hope, love, and gratitude to life and makes the experience of being here that little bit more special.

Listed below are some of the great benefits of guided meditation:

1. You don’t have to know how to meditate

Someone conducts and you follow along. There is no pressure on yourself to be a meditating guru. Listen, observe and enjoy the magical mind journey. Now some people will say they get easily intimidated by meditation because they feel they can’t shut off, focus, or stop thinking about external things, but what needs to be understood is this brain chatter is actually a natural part of the meditation release process. If any thoughts arise just let them drift away as if you are releasing them in a river and return your focus to breath. An additional benefit of guided practice is someone directs your thinking, so even if you do wander, their voice and guidance will aid relaxation. 

2. It’s visualisation based

You start with an intention and envisage the outcome. It allows your mind to become clear, still and reflective. Visualisation is powerful in the way it can affect our reality by imagination. When we visualise an experience before we act on it we are better prepared for the situation as we have already mentally practised it. Visualisations also come with added health benefits; many studies have found visualisation can decrease stress, depression and alleviate pain and headaches. The mind has a powerful effect on the body; getting into deep states of relaxation and using visualisations provide the perfect conditions for whole-body healing. 

3. It works as a healing technique

You can focus on a disrupt in your life and work to resolve and mend any distress. Further, it can help to unpack hidden blocks that you may not be aware of: there could be an unconscious strain that’s holding you back from reaching your full potential, by addressing it at a subconscious level it gets to the root of the problem and paves the way for lasting change. Guided and unguided healing meditations are fantastic tools for relaxing and calming our bodies and minds and bringing focus to growth and repair. 

4. You choose the time

You can choose any time of the day to practice. It is good to do it in the morning and envisage your perfect day unfolding, the feelings of love and compassion you should experience will bring positive energy to whatever you are achieving that day. In the evening it is nice to reflect on the day’s events and re-live the experiences you felt grateful for, really feeling gratitude is key and will set you up perfectly for a restful sleep.

5. Provides focus and intent

You can choose a focus, e.g. relaxation, releasing worry, gratitude, healing anxiety etc. and you can choose how long you want to meditate for. Videos range from 5 minutes to over an hour so you decide what time-frame best fits your schedule. You may find on different days, a different focus feels more right. The beauty of meditation is that it is your practice. Play around, Experiment. Enjoy being the only you there has ever been, and ever will be.  

I strongly recommend giving it a go if you’ve not yet established your meditation practice. If you’re already meditating but haven’t tried guided methods, why not dabble with the idea, it will compliment what you are already doing.

Make sure you try!

With love,

Nellie

4 WAYS TO CREATE EFFECTIVE CHECKLISTS

One thing that really makes life more meaningful and productive is…. Checklists! No matter how your day is going, if you’ve created a list of tasks to complete, regardless of how big or small they are – you’ll feel satisfaction at the end of the day when you can tick them off as achieved.

From my own experience, if I have a day off and I want to dedicate it to washing, cleaning, groceries (all those mundane life activities) if I have a checklist, I am reminded to do them and usually have it completed much earlier in the day. This then allows more time for freedom and relaxation later in the evening.

While I do have a great love of checklists, there is some caution to be made. What I have found, for myself anyway, is when a list is too unrealistic, too big, too difficult or not attainable – failure can set it. This opens the floodgates for frustration, defeat, feelings of incompetence and/or the thought of being a non achiever.

To effectively dodge these curve-balls, here is some advice I’ve found to be useful:

1. Be concise, yet specific.

You want to know what you are achieving but don’t want to be too detailed you turn yourself off the task. Be clear of the end result and work towards achieving it. If it is a list for what you want to achieve in the day, I always keep mine dot point specific, e.g morning meditation, yoga, breakfast, work, groceries, relax and bath, prep for dinner, blogging, evening chill out. If it is a checklist for the week, say a meal plan, I would detail the recipe names and days that I will use them e.g,

Monday
Breakfast: Glass of lemon water with apple cider vinegar, Rhubarb and blueberry smoothie, bulletproof coffee

Brunch: Carrot sticks and homemade hummus

Lunch: Kale and red cabbage salad

Dinner: Pea and parsnip soup

If it is a checklist for a task that has multiple steps and it will need to be completed over various days, I suggest being more specific, e.g. writing what exactly needs to be done on each day and linking from one task to the next. You should see a progression and know what is to come next in the sequence.

An analogy presented by T. Harv Eker about organisation and goal setting which I’ve found to be useful is the idea of planning based on priority of events. He makes reference to trying to fit rocks, sand and water into a vase and how it is only possible when done in a specific order. The thought is if we try to fill a vase by putting water, then sand and gravel, there won’t be any space for the big rocks – big rocks being big goals. If, however, we place the big rocks first, followed by gravel, sand and then the water, it will be successful because the smaller gravel and water will fill in the space around the big rocks. In the same way, when we have a busy life and a lot scheduled already it can be challenging to find time for projects we have been wanting to work on. Now when I fill in my calendar I first pen in the big rocks (for me it is working on a skin care range and getting this website up and running), then the gravel rocks (my weekly work and income sources), then sand (exercise, journal writing, creative activities), and finally water (eating healthy by meal planning, cleaning duties and household jobs). In this way the vase doesn’t get overloaded and I only schedule 1 or 2 big rocks for the week and make sure I give myself focused time to achieve it.

2. Keep things to a minimum.

We only have 12 hours in the day for work and play. Don’t overkill. Unless they’re simple tasks that don’t require much time nor effort, keep it succinct and to the point. It’s easy to get carried away with all the things we want complete, but we have to remember some tasks are larger and take more time and effort. If a task has to be completed over various days, so be it, you want each day to be fulfilling so don’t burn out because you put too much pressure on yourself.

3. Be reasonable.

If you know you won’t be running 10 miles every day, don’t put it on your to do list. However, don’t let fear be an excuse for why you aren’t taking action. If you want to create something, do the required thinking about the steps and get the wheels in motion. You need to tap into your inner power and make whatever you want work. You are in control of your thinking, therefore you are in charge of your actions and whether or not you’ll be meeting the tasks you put on your checklists.

4. Use time-limit deadlines only if it’s achievable.

If you’re starting work later in the day, it can be beneficial to put in time specific cut-off points. My only caution is make sure you’re using common sense – if you only have 3 hours and plan to start and submit a report, it’s probably not a reasonable time-frame. Whereas, if listening to your favourite podcast takes 40 minutes, why not pencil in one hour (say from 9:15am-10:15am) to give yourself breather time between tasks.

Remember the main point of a checklists is to be successful, so set them in a way that gives you fulfilment and wins. We all love winning 🙂

I’d love to hear your strategies and approaches to checklists. If you have some wisdom to share please comment below.

With love,

Nellie

 

THE BEAUTY OF GRATITUDE

I am thankful for the opportunity to start a new, fresh day. 

I am grateful for the friends and family I have. They’re supportive, loving and encourage me to be the best version of myself.

These are two very simple – yet powerful messages anyone can say everyday, to themselves, to show they are thankful.

When we show thankfulness we eliminate negativity and function at a higher level – allowing more acceptance, care and compassion into our lives.

These messages are so easy to say and are perfect examples of gratitude.

Gratitude therefore is an appreciation of all the things you are thankful for. It is paying respect to, and celebrating what we have and acknowledging the goodness and richness of our lives.

Unfortunately, some people can think gratitude is difficult, especially if we’re having a hard day. If at times you think you have nothing to be appreciative of  – I want you to think again.

What about the oxygen you’re breathing – you should be thankful for that!

What about the clothes on your back – you should be thankful for that!

Gratitude doesn’t have to be for some profound and unusual experience. In my opinion, when we show gratitude for the simplest things – this is when true happiness can really grow.

Try this next time you are having a bad day. List as many things you can of which you are happy for. It can be as simple as the appreciation for the food you’ve been able to eat.

Gratitude honestly makes you feel better – and it’s such a simple and easy thing to do. If you aren’t doing it yet, I strongly advise you to start. My life satisfaction has drastically improved just because I’m consciously making an effort to think about the good things I’m grateful for. Give it a go and if you’re really stuck have a look at these prompts, they’ll get you started.

With love,

Nellie

GRATTITUDE PROMPTS

Gratitude does not have to be difficult.

In fact, gratitude is a fantastic tool for shifting our focus from the lacks in our life to the abundance that is already present.

Just by the sheer focus on things we are thankful for, we attract more positivity and thus more happiness. When we are grateful our fears, disappointments and worries disintegrate because we are focusing on everything that is good in our lives.

Below are some simple prompts you can use every day to kick start your gratitude practice.

Enjoy!

THE POWER OF GRATTITUDE

This infographic designed my Mindvalley clearly sums up the importance of gratitude. Gratitude not only improves our health and wellbeing, it increases spiritualism, can boost our motivation, opens the doors for forgiveness and improves our social intelligence, which all inevitably makes us more happy. Through gratitude we become more in tune, feel more connected, show more appreciation, share more love  and therefore kindness in the world.

Enjoy the read and endeavour to sparkle more gratitude in each and every day!

With love,

Nellie

PEA AND PARSNIP SOUP

Peas are high in protein and fiber which helps slow the breakdown of sugar. They are also anti-inflammatory and contain plenty of antioxidants (some of which are exclusive to peas). When fresh, they are a lot sweeter and lend a wonderful pastel colour to this dish.

Parsnips contain lots of vitamins and minerals including potassium, magnesium, iron and zinc. This is a starchy soup so I would aim to have less starch at other meals in the day and more protein, green leafy veg and healthy fat. This is seasoned with cayenne pepper to give a nice background heat and finished with mint for freshness.

Ingredients
  • 1 large onion
  • 2 cloves garlic
  • 2 tbsp rapeseed oil
  • 1 tbsp butter
  • 1/2 head of cauliflower, cut into florets
  • 500g peas
  • 2 parsnips, woody core removed and chopped
  • 1 potato, peeled and chopped
  • Good pinch of salt
  • Pinch of cayenne pepper
  • Veg stock
  • Greek yoghurt – extra
  • 6 mint leaves
Method

Sweat the onion in the oil and butter until it is soft but not browned, add the garlic and sweat for another 3 mins.

Add the cayenne and salt and stir.

Add the remaining vegetables and vegetable stock, bring to the boil then simmer for about 15-20 mins until the vegetables are tender.

Add the mint, blitz until smooth and check the seasoning.

Serve with Greek yoghurt.

 

RHUBARB AND BLUEBERRY SMOOTHIE

Unleash your inner warrior with this energy boosting drink!

Rhubarb, blueberries and goji berries are a great source of vitamins, minerals and phytonutrients that have a whole range of health benefits, including fighting damage from free radicals. Chia seeds are a source of omega-3 fats, protein and fibre and maca root has been used for centuries to boost libido. Be sure to either soak or grind the chia seeds to unlock their nutritional potential. If used whole, make sure you drink plenty of water as they will absorb liquid as they are digested.

Ingredients
  • 1 stem of rhubarb, chopped
  • Handful of blueberries
  • Juice of 1/2 lime
  • 1/3rd of cucumber, chopped
  • 1 stick of celery, chopped
  • 1 tbsp goji berries
  • 1 tsp maca root
  • 1 tbsp ground chia seeds
  • 300ml filtered water
Method

Add all ingredients to a blender and liquefy.

We use the NutriNinja autoIQ 1000 which has plenty of power to blitz almost anything!

CAULIFLOWER AND MACKEREL HOTPOT

This is a warming, comforting dish that is great when healing your gut as it is essentially a purée. The fish provides a good source of omega-3 fats, vitamin D and protein. The gentle steaming of the cauliflower retains all the benefits of this awesome vegetable packed with vitamin B6 and folate, potassium and magnesium. Sesame oil contains anti-oxidant and anti-inflammatory properties and vitamin E.

If fish isn’t your thing, substitute walnuts, or just add them anyway!

Ingredients
  • 1 head cauliflower, cut into florets
  • Sprig of rosemary
  • 1 tbsp yeast flakes
  • dash of cayenne
  • 2 tsp curry powder
  • good pinch of salt
  • 1 tbsp butter
  • 1 whole mackerel, cooked and flaked
  • zest of 1 lemon
  • 2 spring onions, sliced
  • 1/2 red chilli, sliced
  • Good glug of sesame oil
  • Handful of toasted sunflower seeds and walnuts
Method

Steam the cauliflower with rosemary until tender. 

Use a blender to blitz the cauli with the yeast flakes, cayenne pepper, curry powder, salt, butter and enough of the steaming water to get a mash consistency.

In a bowl, or the steaming pan, mix together the cauliflower and the mackerel, adjust the seasoning and warm through if necessary.

Transfer to serving bowls and finish with sunflower seeds and walnuts for crunch, spring onion and lemon zest for freshness, chilli for warmth and sesame oil for tasty goodness.

Enjoy 🙂

MUSHROOM, EGG, SPINACH, CAMBOZOLA

Good-quality eggs cooked gently are key to this dish. Blue cheese contains protein, calcium and other vitamins and minerals but also has its drawbacks – most obviously being a mould! I just couldn’t resist it in this dish, we used organic cambozola and it is absolutely delicious. I recommend not eating too much cheese in general, but savouring the moments when you do!

The largeness of the mushrooms give a great meaty texture and because of the chunky filling, the dish doesn’t seem incomplete without bread – however it would be equally delicious with some toasted sourdough on the side.

The eggs are from friends’ chickens and have awesome rich, orange yolks. If you can get fresh, local eggs from happy and well-loved birds it makes all the difference, not only for your body; the taste is far superior.

Omit the blue cheese if you’re not feeling it. Yeast flakes and chopped cashews would be a good alternative.

And to finish, chilli, lemon zest and sesame bring it to life at the end, use liberally.

Ingredients
  • 1 clove of garlic
  • 1 tbsp sesame oil
  • 3 mushrooms
  • ½ tbsp butter
  • 1 tbsp sunflower seeds
  • Pinch of cayenne and oregano
  • ½ red chilli
  • Big handful of spinach
  • 2 free-range eggs
  • 1 tbsp cambozola or other cheese
  • Zest of ½ lemon
  • Fresh soft herbs such as basil and chives
Method

Gently toast garlic in sesame oil.

Turn up the heat and add mushrooms and butter and cook until tender

Add sunflower seeds, cayenne, chilli and oregano – fry to release aromatics

Add spinach and wilt > make a little nest to put the eggs in, crack them in and turn off the heat.

Crumble on blue cheese and zest lemon

Place under a low-medium grill until the whites are just set.

Garnish with some fresh herbs, torn spinach and more sesame oil.

 

 

ABOUT US

Hello, we are super excited to have our website live!

We are Tommy and Nellie and this past year have made it our mission to kick our bodies into optimal health. In our modern day and age, we feel many diet and lifestyle choices are hindering people’s true performance. We are sick of seeing the widespread variety of diseases, weight problems and health issues that are becoming the norm.

For us, we really value feeling better than just ‘ok’ and have come to realise if we want to live a remarkable life, than we need to eliminate many toxins on a daily basis. Our Green Performance notion is about the interrelated connection of physical health, psychological wellbeing and positive spiritual experiences. Therefore, we are looking in nature first to improve quality of life and lifespan.

If you are the type of person who is health conscious, wants to live an extraordinary life and is ready to take on some challenges and changes, then please join us on this journey as we share recipes, potions, hacks and habits that work!

Let’s do this!

Tom and Nellie

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